FRIDAY 12/31/2021

*LIFT DAY*

Split Jerks

[All Percentages Based Off 1RM Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

Build to Heavy Single

Rest 1-3 Minutes Between All Sets. 

Back Squats

[All Percentages Based Off 1RM Back Squat] 

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of Max Reps @ 80%

Rest 1-3 Minutes Between All Sets.

Extra Credit:

21-15-12-9-6

Cal Row

Burpees Over Rower

Don’t forget to sign up for the New Year, New You Throwdown!!! Competition will be on January 8th. FINAL SIGNUP DAY: January 1st!